WARM UP – MOBILITY
1)
Calf warmups

2) 3 sets:
40-60 secs skipping / DU’s
Leg swings, hip hinges etc.
Shoulder circles, ring rows, pull-up warmups
5-7 light DB hang snatches /side each round
WOD A
DOUBLE WITH CHEESE
15 min AMRAP:
40 Double-unders
20 DB hang snatches 50/35lb
10 Pull-ups

– DB snatches don’t have to alternate, just complete 10/10 per arm

604 At Home:
DU’s: sub 20-30 jumping jacks
PU’s: table pull-ups or bent over rows
WOD B
3 Super sets:
15-20 Banded bicep curls
15-20 Banded face pulls
– rest 60-90 secs-

604 At Home:
Sub weighted bicep curls and upright rows if you don’t have a band

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

GYMNASTICS

Get private coaching to improve your gymnastics skills

STRENGTH

Get private coaching to improve your strength

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING